Lorna Marie Fitness Podcast

In this week’s Q&A we’re covering:• Whether high intensity exercise is actually harmful in perimenopause (and the cortisol debate)• The best approach for losing belly fat• What to do if lunges hurt your knees• Whether it’s better to do press-ups on knees with depth or on toes with less range• Why your joints might click during exercise (and when to worry)• How long you should rest before returning to exercise after illness• Supporting memory and brain healthThere’s a lot of information online right now, especially around perimenopause, hormones and training, and it can be difficult to know what actually matters.So in this episode we’re cutting through some of the noise and focusing on what the evidence actually suggests, along with practical advice you can apply straight away.Because most of the time the answer isn’t extreme changes or completely new rules.It’s about understanding what’s happening in your body and adjusting your approach so it continues to work for you.If this episode helped, subscribe or follow so you don’t miss future Q&As.And if you’re looking for structured weekly training that balances strength, cardio, mobility and recovery — with the accountability and support to help you actually make positive change for good — you can find more details below or message me directly.www.lornamariefitness.co.uk

If you’re in your 40s or 50s (or even late 30s) and your body suddenly feels different… you’re not imagining it.Many women notice changes during perimenopause - feeling hungrier, experiencing energy dips, struggling with cravings, or finding that weight settles around the middle more easily than it used to.With so much conflicting advice online, it can be difficult to know what actually works.In this episode, I break down the foundations of nutrition during perimenopause and the simple habits that can make the biggest difference to your energy, appetite and overall wellbeing.We talk about:• why hormones fluctuate during perimenopause• how nutrition can help stabilise energy and cravings• why protein becomes even more important in your 40s• the role of fibre for blood sugar and gut health• how alcohol can impact sleep and symptoms• simple habits that support your body during this transitionNothing extreme. No complicated diets. Just practical advice that works in real life.If you’re navigating perimenopause right now, this episode will help you understand what’s happening in your body and how to support it through nutrition.And remember, you’re not broken! Your body is simply going through a transition.If you’d like more support with your health and fitness during this stage of life, my 6 Week Reboot is designed specifically to help women improve their energy, strength, confidence and overall wellbeing with structured workouts, guidance and support.You can find more information here:www.lornamariefitness.co.uk

In this week’s Q&A we’re covering:• Why your body can feel different in your late 30s, 40s, 50s and beyond• How perimenopause affects strength, recovery and stress• Headaches when lifting heavy weights• The best approach for lowering blood pressure and improving heart health• Whether exercise or food drives weight loss• How to train for long distance walking (Cleveland Way)• Pilates, deep core and how to actually see progressIf you’ve been thinking “I’m doing the same things but my body isn’t responding the same way” — you’re not imagining it.There are real physiological changes that happen as we move through different chapters of life.Different doesn’t mean worse. It just means we train smarter and adapt.If this episode helped, subscribe or follow so you don’t miss future Q&As!And if you’re looking for structured weekly training that balances strength, cardio, mobility and recovery, with the accountability and help to make sure you actually make positive change FOR GOOD, you can find more details below or message me directly.www.lornamariefitness.co.uk

This week’s Q&A is all about getting back into routine and focusing on what actually works.After half term or a break, it can feel hard to reset. BUT sometimes we crave routine more than we realise. In this episode I answer three big questions: How many sessions a week do you actually need for it to be effective?What are the best workouts for the stomach area, especially after having a baby?And can stress stop you getting results, even if you’re training consistently?We talk about the sweet spot for strength training, why more is not always better and how to set a non negotiable minimum so you stay consistent even in busy seasons.If your stomach has felt softer or different since having a baby, I explain what is really going on with your deep core, how to rebuild properly and why doing a load of crunches is not the answer.And if you have ever felt like your workouts are not working during stressful periods, this will help you understand what is happening inside your body and how to train in a way that supports your nervous system instead of fighting it.As always, this is about building strength without burning out, creating routines that fit around real life and looking after yourself properly, not perfectly.If you are listening and thinking I just need a plan. I need structure. I need someone to lay it out for me, then the 6 Week Course is for you.Doors are open now. Just send me a message or head to www.lornamariefitness.co.uk and I will get you started. I would absolutely love to help you. 💜

Losing motivation when the scales are not moving yet.Feeling unsure where to start with weights as a beginner.Waking at 3 or 4am and not getting proper rest.This week is a brilliant bumper episode!!We cover:💭 How to stay consistent when motivation dips🏋️‍♀️ How to get the most out of strength classes as a beginner💪 Why moves like press ups feel so hard and how to build up😴 Early morning waking and what may be behind it🥤 Protein shakes, vegan diets and processed foods🩸 How to approach training around your period🧠 Handling negative thoughts during workoutsI hope it helps!If you want support, structure and accountability with your training, come and join us inside the Squad.Message me or email lorna@lornamariefitness.co.ukLove,Lorna xwww.lornamariefitness.co.uk

😮‍💨 Ever feel like when life gets stressful, your energy drops and weight loss suddenly feels harder – even though nothing else has really changed?⚖️ You’re still moving, still trying to eat well… but your body just isn’t playing ball?🧠 And everyone keeps talking about cortisol and stress but what does that actually mean in real life?🦴 I also answer a brilliant question in this episode about osteoporosis – what it is, how it affects exercise and how you can stay active and strong without being scared to move.🦶 Plus wobbly, hypermobile ankles – why they’re more common than you think, and simple things that actually help with strength, balance, and confidence.I hope you enjoy this episode and you get real, non-nonsense value from it!✨ If January didn’t go to plan, that’s okay. February can be your reset. What matters is what you do next. Join us here - www.lornamariefitness.co.uk/get-startedLove,Lorna xwww.lornamariefitness.co.uk

⏳ Confused about whether intermittent fasting actually works (or if it’s just another wellness trend)?🏋️‍♀️ Wondering if short workouts really count and how much exercise you actually need each week?🧠 Feeling stressed, overwhelmed, or stuck in fight-or-flight and curious about calming your nervous system?😮‍💨 And can you "tone" the vagus nerve?In this episode, I break it all down in a simple, no-nonsense way — sharing what the science actually says, what I see work in real life and how to support your body and mind without adding pressure, guilt, or extremes.✨ Want to make 2026 YOUR year of consistency, energy and feeling fabulous? We want that for you too.Message me or email lorna@lornamariefitness.co.uk to grab your spot in the 6 Week 2026 Challenge!Love,Lorna xwww.lornamariefitness.co.uk

😴 Struggling with waking in the middle of the night?⏱️ Not sure when the best time to work out is for your busy schedule?🍫 Wondering how you can enjoy sweet treats and still make healthy choices?🏃‍♀️ And how on earth do you fit fitness around family life without losing your mind?In this episode, I’m giving you simple, no-nonsense tips to help you feel energised, confident and in control of your health without adding stress or overwhelm.✨ Want to make 2026 YOUR year of consistency, energy and feeling fabulous? We want that for you too.Message me or email lorna@lornamariefitness.co.uk to grab your spot in the 6 Week 2026 Challenge!Love,Lorna xwww.lornamariefitness.co.uk

Do you need to track calories to lose weight… or is it actually making things harder?In this episode, I answer the question:“Do you recommend using MyFitnessPal to monitor what I’m eating more closely?”As always, there isn’t one right answer.We talk honestly about:💜 When calorie tracking can help build awareness💜 When it can trigger stress, all-or-nothing thinking, or disconnect you from your body💜 Why not all calories are equal, including caloric availability (what your body actually absorbs, not just what’s on the label)💜 The reality that food labels and apps can be up to 20% out💜 Why tracking apps aren’t designed to be a forever solution💜 Simple, realistic alternatives to calorie tracking that support consistency without obsessionI also share simple, realistic alternatives to calorie tracking that focus on protein, whole foods, plate balance, consistency and listening to your body — the same principles we use inside the 6 Week Course.If you’re looking for a reset that goes beyond “being good for six weeks” and actually helps you build habits you can stick to long-term, the 6 Week Course is open now and is designed to support both your body and your mindset.Get in touch at www.lornamariefitness.co.uk/get-startedThis episode is about awareness without obsession, curiosity over control and finding an approach to food that fits real life.

If you’re listening to this, you’re already doing something really positive for yourself.In this video, I’m sharing a very honest, relaxed chat about health and fitness for busy women, especially working mums who want to feel better but struggle to fit themselves in.Why does our fitness so often fall to the bottom of the list and what actually works in real life?We talk about:Why it’s not your fault if fitness has never stuck beforeHow to fit workouts into a busy life without overwhelmWhy short, positive movement can change everythingWhat makes the Six Week Challenge differentHow community, support and consistency really make the differenceWhether you’re listening on a dog walk, in the car, with a cuppa, folding the washing, or sneaking five minutes to yourself, you’re very welcome here.If at any point you’re thinking, “Yes, this is for me”, head to www.lornamariefitness.co.uk/get-started and I’ll send you all the details.You deserve to feel strong, energised and like YOU again!www.lornamariefitness.co.uk

💪 How strong is your core really and are you training it the right way?🎯 How do you get back into fitness after the Christmas break?⏱️ And how long does it actually take to see results from consistent exercise?In this episode, I’m cutting through the confusion and giving you straight, practical answers you can actually use so you feel strong, confident and in control of your workouts and your body!✨ Want to make 2026 YOUR year you actually do this?! We want that for you too. Message me or email lorna@lornamariefitness.co.uk to grab your spot in the 6 Week 2026 Challenge!Love,Lorna xwww.lornamariefitness.co.ukChapters:00:00 New Year, New Goals02:49 Core Strength and Recovery07:00 Getting Back into Fitness11:47 Expecting Results from Exercise13:27 Workout Frequency and Duration18:44 Finding Your Ideal Workout Time

I had so much fun chatting with BBC Radio Nottingham about how to start the year on the right foot. 🎉We talked about:💜 Why tiny, realistic habits stick better than big, overwhelming resolutions💜 How to find exercise you actually enjoy (yes, it can be fun!)💜 My top tips for staying consistent without feeling stressed💜 What my personal 2026 goal looks like now I’m a mumIf you’re looking for a way to make this year feel healthy, positive, and doable, this one’s for you!Join me for the 6 Week January 2026 Challenge here - www.lornamariefitness.co.uk/get-started

Do you feel achy, bloated, or just constantly tired, and wonder if inflammation is to blame?Are you staring at your freezer at the end of a long day, wondering if frozen meals are “bad” for you?And most importantly, what can you actually do about both without overcomplicating your life?In this episode, I’m answering these big questions and more!We’re cutting through the confusion around inflammation, why it happens (especially for women), and practical ways to reduce it. Plus, I’ll share my top tips for choosing frozen meals that are quick, filling, and actually do a job — even when you’re tired or short on time.✨ Want to feel better in your body and make simple food choices easier? Email me at lorna@lornamariefitness.co.uk to find out more about our 6 Week January Challenge!I hope you enjoy today’s episode!Love,Lorna xwww.lornamariefitness.co.ukChapters:00:00 Community Impact and Gratitude00:53 Understanding Inflammation06:31 Practical Ways to Reduce Inflammation09:36 Healthy Frozen Meal Options

In this episode, we’re talking about winning mindsets — the people who don’t wait for January to start fresh. They start now. Even if it’s messy. Even if it’s tiny. Even if it’s two minutes while the kettle boils.Because those are the people who really succeed in reaching their goals.We’re going to talk about how YOU can do the same, with easy, practical examples you can start implementing today to get ahead for January.Don’t wait for January.Don’t wait for motivation.Don’t wait to feel “ready”.Listen to this episode and if you're serious about making a change in 2026, visit www.lornamariefitness.co.uk/get-startedI hope you enjoy it!Lorna x

Do hormones really respond to the exercise you do, and if so, how can you make it work for you? Why does sitting cross-legged feel impossible for some of us and how to improve this? And if you are doing strength and cardio back-to-back, which should come first to get the best results?In this episode, I am answering these three big questions and more!This episode is about cutting through the confusion and giving you straight, practical answers you can actually use so you feel confident about your workouts, your body and your results.✨ Want to get started in January? Email me at lorna@lornamariefitess.co.uk to bag your place now and lock in your spot!I hope you enjoy today's episode!Love,Lorna xwww.lornamariefitness.co.ukChapters:00:00 Welcome Back and Personal Updates02:22 The Impact of Exercise on Female Hormones10:10 Mobility and Cross-Legged Sitting Challenges14:32 Strength vs. Cardio: Which Comes First?16:29 Managing Gluteal Tendinopathy in Menopause

Feeling unsure about how to stay consistent with fitness when life gets busy? Wondering what to prioritise if you’re short on time, or how to keep your knees and back healthy? Or maybe you’re going away for work and worried about keeping up your strength without equipment?Here’s what we’re chatting about:🎵 How to maintain strength on tour (even without a gym or equipment!)⏱️ What workouts to prioritise when you’re short on time🦵 Safe, knee-friendly exercises and how bridges can help protect joints💪 Building hamstring and glute strength without overloading the knees🧘‍♀️ Correcting head/neck posture, opening the thoracic spine and improving upper back strengthI’m sharing practical, no-nonsense tips to help you stay consistent, feel strong and move well — without adding extra stress to your week.I hope you enjoy it!Love,Lorna xwww.lornamariefitness.co.ukWant to join us? Get in touch via our website above to get on the January waitlist!Chapters:00:00 Exciting New Beginnings00:58 Prioritizing Fitness When Short on Time09:03 Maintaining Strength on the Go12:18 Addressing Posture and Body Alignment17:35 Strengthening the Knees and Hamstrings

If you’ve ever thought Pilates is just for toning or yoga is just stretching, this episode will make you think again.I’m talking about why these two practices aren’t just “nice extras” to add into your week — they’re actually the foundation that holds everything else together. I share a bit about my own journey from being all about cardio to realising how much my body (and mind!) needed Pilates and yoga, plus a little of the science behind why they work so well.I’ll also chat about the differences between yoga and Pilates, the role of the breath in each, and how to get started even if you’re short on time, flexibility or confidence.If you’ve ever felt like slowing down isn’t really “your thing”, this one’s for you!I hope it's helpful!Love,Lornawww.lornamariefitness.co.ukChapters:00:00 Introduction to Yoga and Pilates02:52 The Importance of Yoga and Pilates05:44 Misconceptions About Pilates and Yoga09:04 Benefits of Pilates and Yoga11:53 Breath Work in Pilates and Yoga15:03 Integrating Yoga and Pilates into Your Routine

This episode is going to be a really raw and real one! I’m talking all about my experience in trimester three of pregnancy - juggling teaching fitness classes, running my small business, working part-time in the family business and just… life in general.I break it all down into sections: the physical side, the emotional side, the medical stuff and the prep and lessons learned. I’m sharing what it’s actually like - the good, the surprising, and yes, even the weird moments - so if you’re pregnant, thinking about getting pregnant, or just curious about my journey so far, this is for you.Expect tales of feeling crazy strong kicks (sometimes at the worst possible moments), discovering the joys of swelling ankles and expanding rib cages and a few “what on earth is happening to my body?!” moments. I also talk about keeping up with exercise, adapting workouts and why strength training has been my absolute saviour during pregnancy.On the emotional side, I get honest about the nerves, the excitement and the “how am I going to do all of this?!” moments, plus why a maternity photoshoot was honestly one of the best things I did for myself.I also cover the practical side: RSV and whooping cough vaccines, extra midwife appointments, birth plans, nursery prep and the very surreal experience of a home visit... Haha!Basically, this is me, weeks 28 to 38, keeping it real about pregnancy, fitness, work, life and all the little surprises along the way. If you want a peek behind the scenes of what it’s like balancing it all while getting ready to meet baby Bell, this episode is for you.

Feeling like your routine has slipped over half-term? Wondering if celebrity workouts are worth the hype? Or maybe you’re curious about how being part of a supportive squad can actually keep you accountable and consistent?This week’s Q&A episode is all about keeping your fitness flexible, choosing what works for you and why your “pack” makes ALL the difference.Here’s what we’re chatting about:🏖️ How to stay consistent with fitness when routines change (hello, half-term!)✨ The pros and cons of celebrity workouts like Jennifer Aniston’s Pvolve👯‍♀️ Why accountability, community and having a “pack” helps you stick to your goals🧘‍♀️ Practical tips for posture, upper back strength and releasing tightnessI’m sharing realistic, no-nonsense ways to stay active, feel strong and keep things flexible — without adding extra stress to your week.I hope you enjoy it!Love,Lorna xwww.lornamariefitness.co.ukChapters:00:00 Embracing Flexibility in Fitness02:55 The Reality of Celebrity Workouts08:22 The Power of Community and Accountability10:36 Addressing Posture and Neck Health

Know you need to be prioritising strength training but you don't know where to start?Or maybe you're just thinking about getting stronger, moving better, or feeling fitter overall?This week’s Q&A episode is all about building strength, staying injury-free, and supporting your muscles — whether you’re just starting with weights, gearing up for skiing, or even curious about creatine and how this helps with strength.Here’s what we’re chatting about:💪 Why strength training is so important (especially after 30!)🏋️‍♀️ Where to start with strength training and how to split this up🎿 What to focus on to get ski-ready⚡ How creatine works and who might benefit from it🧘‍♀️ Recovery, consistency and why rest is just as important as the workoutI’m sharing realistic, no-nonsense ways to build strength and feel confident in your body, without adding extra pressure to your week.I hope you enjoy it!Love,Lorna xwww.lornamariefitness.co.ukChapters:00:00 The Importance of Strength Training02:54 Getting Started with Weights05:46 Progressive Overload and Consistency09:02 Recovery and Muscle Repair11:49 Preparing for Skiing: Strength and Mobility15:08 Understanding Creatine and Its Benefits18:57 Final Thoughts on Strength Training